Inflammation is the body’s natural response to injury or stress and it plays a critical role in growth and adaptation. (source, source) While healthy levels of inflammation support recovery and desired physiological changes, excessive or chronic inflammation can become counterproductive, hindering progress and overall performance. (source, source, source, source)
Exposure to stressors, such as hypo-energetic conditions or extensive training, forces the body outside of homeostatic processing ranges, straining bodily systems. (source) Under normal or healthy conditions, strain that causes microdamage across working organ systems results in a cascade of processes involving inflammation, cellular proliferation, and remodeling. In this sequence, inflammation functions as a defense process to remove harmful stimuli and dead cells. (source, source) If the tissue can be repaired, inflamed conditions dissipate and healthy function resumes. (source, source)
While this process seems straightforward, there are numerous places where it can break down, resulting in chronic inflammation. This systemic inflammatory state can be the result of one or multiple failures in the natural inflammatory response process, ranging from failure to remove injurious compounds to autoimmune diseases, recurring exposure to acute inflammation without adequate recovery, and many more. (source, source) Without the proper removal of inflammatory compounds, systemic complications may compound, resulting in negative effects on physical and cognitive performance. (source)
Inflammation is a double-edged sword in relation to optimal performance. While acute inflammation is necessary for adaptation and growth, chronic inflammation can significantly impair physical capabilities and cognitive functions. By recognizing this relationship and implementing strategies to manage inflammation effectively, individuals can optimize their performance across both physical and cognitive domains.
Acute, controlled inflammation is a necessary part of the body's healing and adaptation processes. The key lies in maintaining a balance in order to prevent chronic, systemic inflammation.
Muscle function, growth, and recovery are all crucial to physical performance. The presence of inflammatory biomarkers has been negatively associated with muscular size and performance in both old and young populations, which may contribute to the restricted range of motion often seen in chronically inflamed individuals. (source, source, source, source) Furthermore, inflammatory biomarkers have been associated with muscle soreness, muscle damage, and fatigue, and they contribute to overtraining syndrome. (source, source, source, source, source) Maintaining healthy inflammatory balance is crucial to promote healthy adaptation and to avoid the negative effects of chronic inflammation.
Multiple areas of cognitive performance are negatively affected by systemic inflammation. Various structures in the brain, such as the hippocampus and basal ganglia, are particularly susceptible to systemic inflammation, which can negatively affect cognitive processes such as memory, focus, emotion, and perception. (source) These negative effects have been demonstrated in both aging and young adult populations. (source, source, source, source) Further, inflammatory biomarkers have been associated with hindered recovery from concussions, suggesting that systemic levels of inflammation may impact healing potential. (source)
Immune function can be negatively affected by chronic inflammation. (source) While inflammatory pathways are part of the immune system, continued activation of these pathways can lead to immunosuppression and hinder immune function. (source)
Common indications of inflammation levels can be found in the table below:
Prioritize berries Berries are packed with antioxidants like flavonoids and polyphenols, which play a crucial role in combating inflammation throughout the body, particularly in organs like the heart and brain. (source, source) Recommendation: Consume at least two cups of berries daily.
Prioritize sleep Sleep confers positive effects on markers of inflammation, though the mechanism of action through which sleep helps reduce inflammation is largely unexplored. Nonetheless, it has been suggested that sleep's influence on the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, both of which can mediate pro-inflammatory gene expression, impacts these markers. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with resveratrol Research suggests that resveratrol acts as a potent anti-inflammatory agent by targeting key molecular pathways involved in inflammation. Its ability to enhance antioxidant enzyme activity and scavenge free radicals offers a natural approach to reducing inflammation and supporting overall organ health. (source) Recommendation: Supplement with at least 5 mg of resveratrol daily.
Inflammation plays a key role in driving adaptation through acute fluctuations. However, chronic inflammation can lead to systemic complications that hinders performance. The associated biomarkers and patterns below reflect how well inflammation is being managed throughout the body.
C-reactive protein, which is primarily produced in the liver, increases in response to indicators of systemic inflammation, particularly IL-6. These levels rise and fall rapidly in response to the introduction or removal of inflammatory stimuli. While this protein responds acutely to inflammatory markers, it can remain elevated in chronically inflamed individuals. (source) Measuring this marker allows for deeper insight into inflammatory conditions within the body.
Erythrocyte Sedimentation Rate (ESR) is a measuring technique that acts as an indirect marker of inflammation. This method examines the amount of red blood cells that fall to the bottom of a test tube under the influence of gravity in one hour. The presence of inflammatory proteins causes the red blood cells to bind together and settle faster than in non-inflamed conditions. (source)
Homocysteine is an amino acid that is produced during the metabolism of methionine. (source) Homocysteine has been shown to have a bidirectional relationship with immuno-inflammatory activity in which immuno-inflammatory compounds increase homocysteine levels and homocysteine acts as a pro-inflammatory and immuno-stimulating molecule.(source) Measuring homocysteine helps paint a larger picture of systemic inflammation.
